You Have Ringing in Your Ears But You Can Still Sleep
Is the ringing in your ears stopping you from sleeping? It’s not necessary. If you want to get a better nights sleep, consider these tricks to tone down this irritating unrelenting noise.
Moderate to severe tinnitus can definitely cause a problem with your sleeping habits. During the daytime, tinnitus is often less noticeable because you’re preoccupied with noise and activity. But tinnitus can seem louder and more disturbing at night when it’s not as loud.
The good news is, if you would like to fall asleep easier, there are some things you can do.
Five tips for falling asleep with tinnitus are presented below.
1. Stop Resisting The Noise
Even though this might sound impossible, if you focus on it, it gets worse. If you begin to get irritated, your blood pressure goes up and this makes tinnitus symptoms worse. So the more aggravated you become dwelling on it, the worse you are probably going to feel. You can make the sound quieter by thinking about something else and utilizing the following techniques.
2. Establish a Nighttime Routine
Developing healthy sleep habits such as winding down at least a half hour before bed, dimming the lights and going to bed at the same time every night helps condition your body to be sleepy at the correct time. When you’re ready to fall asleep it will be less difficult.
Tinnitus has also been linked to stress. Establishing habits to lessen your stress level before you go to bed can also help, such as:
- At least an hour before bed time, dim the lights
- Stretching or doing yoga
- At least a few hours before you go to bed, avoid eating
- Doing a quick meditation or deep breathing
- Turn down the heat in your bedroom
- Sitting in a quiet room and reading a book
- Focusing on thoughts that make you calm and happy
- Listening to mellow music or relaxing sounds
- Staying away from drinking alcohol
Getting into a predictable routine before going to bed helps you shift from the stresses of the day into night and teaches your body to transition into sleep.
3. Watch What You Eat
Artificial sweeteners and alcohol are well-known triggers for tinnitus. If you find, after monitoring your diet and symptoms, that specific foods trigger or worsen your tinnitus, make it a practice to avoid them. Caffeine is also a trigger so at least avoid having any in the afternoon and at night.
4. Avoid Common Causes of Tinnitus
Ringing or other noises in your ears can be caused by many things. Dealing with the cause of tinnitus can help it improve or even prevent it altogether. You can do several things to help:
- If you have depression or anxiety, get it taken care of
- To find out if one of your medications is triggering tinnitus symptoms consult your doctor
- Get help for underlying conditions like high blood pressure
- Protect your ears
- Go for your yearly exam
- Assess your lifestyle to identify whether you’re exposed to loud noises (and how to limit exposure)
- Use headphones at a lower volume instead of earbuds
If you can discover what’s causing the ringing in your ears, you may be able to manage it better.
5. Get Examined by a Hearing Care Specialist
A professional hearing test can help you find potential solutions as well as identify what might be causing your tinnitus. Professionals can help you take care of your tinnitus in many ways such as:
- Suggesting cognitive behavioral treatment to deal with thought patterns shown to make tinnitus worse
- Fitting you for hearing aids created to cancel out the noise
- Enrolling in treatment to train your brain to not hear the tinnitus
Professional help can hasten healing and help you sleep better at night. Schedule an appointment with your hearing care professional to see if you can get some help with your tinnitus.